In this brief article, we are going to answer the question, “What to eat the night before a marathon?”
What to eat the night before a marathon?
You should eat easy-to-digest foods such as oats, breads, tortillas, pancakes, waffles, bagels, and yogurt the night before a marathon.
You should consume 85–95% of your total calories as carbohydrates in the lead up days to the race. You don’t need to be as strict as the runners who swear by a rice-only diet for every meal of the day.
You shouldn’t eat too much the night before a marathon. The recommended amount of carbohydrates to consume is 4 grams per pound of weight. You need 660 grams of food every day if you weigh 165 pounds.
Foods with plenty of fiber or protein or thick sauces should be avoided. The idea is to consume a large quantity of carbohydrates, which will be stored as glycogen and used as energy.
Picking the right foods can mean the difference between peak performance as well as a case of the runner’s trots. In order to avoid being shocked by an unfamiliar flavor, it’s important to stick to what you know.
Hydrate well the day before the marathon. Urine should be a pale golden color if you are well hydrated. The average person needs around half a gallon of water each day, which is eight 8-ounce glasses. It’s important to stay hydrated as an athlete, both during training and right before a long race like a half marathon.
While this is a good starting point, you would not want to drink too much more than this because overhydration is harmful, too. Both caffeine and alcohol can lead to dehydration and make it difficult to fall asleep.
Is it a Good Idea to Cram on the Carbs?
Glycogen is stored in the liver and muscles and is the body’s primary source of quick-release energy. For optimal performance at the start of a race, carb-loading the day before.
Athletes who increased their carb intake the day prior to the Marathon, there was a 15-second improvement in mile time for every gram of carbohydrate consumed beyond the recommended 2.2 grams per 2.2 pounds of weight.
This is regardless of the fact that very few consume the 7–10 grams of carbohydrates per 2.2 pounds per day that are ideal for maximizing glycogen storage.
Many runners find it difficult to consume that many carbohydrates; for a runner weighing 150 pounds, this amounts to between 475 and 680 grams. Compared to the 37 grams of carbs in a cup of potatoes, spaghetti has roughly 43 grams.
Don’t gorge yourself on five pounds of spaghetti at once; instead, spread your carb intake out over the course of the day or two before the race. Loading up on carbohydrates for dinner the night before a race.
An athlete’s diet often includes a lot of whole grains as well as other complex carbohydrates, but during competition, you may want to opt for more grain products and other simple carbs because they digest more rapidly and easily and provide a faster source of energy.
Staying hydrated while squeezing in some more carbs is a win-win, and liquids are a great way to do just that. Have a smoothie for dessert instead of dessert.
What else can be eaten to supplement diet?
Consuming between a quarter and a third of your daily caloric intake as protein.
Reducing your fiber and fat intake, which can cause stomach discomfort overnight and in the morning. However, if you regularly consume a high-fat, elevated diet, your digestive system may be able to handle similar levels in your pre-race lunch.
Cruciferous vegetables, such as broccoli, kale, and cauliflower, are also sometimes gas-inducing and should be avoided.
You might want to add some salt to your dinner as well. Electrolytes, of which sodium is one, are minerals essential to bodily function and are lost in perspiration. They play a role in regulating fluid equilibrium. Even if you drink plenty of water, you still need to make sure you’re getting enough electrolytes to prevent hyponatremia, a potentially fatal illness.
In this brief article, we answered the question, “What to eat the night before a marathon?”